Post workout nutrition is a very important and often overlooked step. It has been proven to provide numerous benefits including improved recovery, glycogen replenishment, and decreased muscle soreness. Before diving into what post workout nutrition is, let’s break down each step one at time. I’ll do my best to keep things simple.
What is glycogen?
Our working muscles require energy to perform at their best which is provided from glycogen. Glycogen is made from dietary carbohydrates that have been broken down and linked together to form chains in the muscle tissue. When muscles are utilized during workouts those chains are broken down to provide energy. The more that a muscle is utilized the more glycogen is depleted until those stores are eventually completed exhausted. The feeling of hitting a wall is typically felt when that happens. Muscles are only capable of storing around 250-400 grams of glycogen. These amounts can vary depending on training status and dietary intake. In general that is around 1000-1400 calories from carbohydrates. So if you are not staring at the back of your eyelids by now, let’s move onto the more exciting stuff.
Why am I so sore after exercising?
Ever had that feeling especially after a tough leg workout that if you dropped something on the floor, the pain of having to bend down to pick it up just isn’t worth it? I know I have been there and it can be rather amusing to watch from the sidelines, especially if you attempt to pick it up. Muscle soreness is caused from muscles being damaged while working out. When those muscles are repaired they become stronger and depending on type of training, bigger. So until they are repaired muscle soreness could continue for days and days. I don’t know about you but I would prefer not being sore that long. I wish there was a way to decrease that soreness…
Alright so what in the world is post workout nutrition?
I’m glad you asked that question! After working out your muscles are primed and ready to accept nutrients needed for repair, energy replenishment, muscle strength, and growth. Just think of them as a sponge ready to soak up anything they receive. There is also a “window” that those nutrients need to be consumed by and it opens immediately after working out till around 2 hours after. After that “window” passes that sponge will not soak up those nutrients as well and be used for other things. Hello post workout nutrition! Now as a side note, post workout nutrition can vary according to exercise type/intensities, training status and body composition goals. So rather than bore you with the details of all the math and science calculations, let’s keep to that simple plan.
What should my post nutrition meal look like?
The best post workout nutrition meal should contain a combination of both protein for muscle repair and carbohydrates for glycogen (energy) replenishment.
A few meal ideas:
Grilled chicken with roasted vegetables.
Egg omelet with avocado spread on toast.
Salmon with sweet potato.
Tuna salad sandwich on whole grain bread.
Oatmeal, yogurt, banana and almonds.
Cottage cheese and fruits.
So to wrap things up
If you want to decrease muscle soreness and continue to have energy while working out, post workout nutrition is your answer. It doesn’t have to be complicated just remember to eat a meal containing protein and carbohydrates immediately and up to 2 hours after exercising. You will be amazed at how much more you are able to accomplish, including picking up things you dropped on the floor.
Until next time workout safe, smart and as often as you can!
Get your 10 for $20 Gift Certificates from December 1st through December 31st.
Give the gift of wellness with our 10 for $20 gift certificates. The certificates are available to purchase at our front desk from Saturday, December 1st through Monday, December 31st, 2018. You do not have to be a member to purchase a 10 for $20 gift certificate. All proceeds go to support Action Potential, our fitness based rehabilitation class for stroke patients.
All 10 visits must be used by January 31, 2019. Please contact Katie Greene for more information.
*Must be 14 years of age or older to purchase or receive the 10 for $20 gift certificates.
Listen to how Action Potential has helped one of our long-time members.
December is speeding by. The holidays are rapidly approaching. This is the time of year where we may often find ourselves embracing more merry making than muscle making. However, one of the best examples of physical fitness in the modern world is all around us this time of year, you just may not have realized it.
Yes. I said it.
You may be looking at your screen now and thinking, “Is this Horton guy crazy?” The answer, I am here to tell you today, is no. While depicted as white-bearded and festively plump individual that eats too many cookies and drinks too much milk, Santa Claus is actually the most physically fit individual in existence, and can serve as a huge source of inspiration in both our lives, and our workouts. To really understand this, we must analyze what it is that Santa Claus does.
Santa Claus’ feats:
1. Carries millions of tons of toys and coal in a bag.
2. Visits millions of homes in a single night.
3. Fits through chimneys.
Let’s break down these feats to understand the training that Santa Claus has surely put in to be able to do them.
According to the American Council on Exercise, 60-80% of American adults suffer from lower back pain. Although sometimes the issue is related to an acute injury which could not be avoided, oftentimes the problem can be prevented. Lower back pain can be attributed to a host of issues including any or all of the following: carrying too much body fat, a sedentary lifestyle, weak core muscles, tight muscles, and/or poor lifting mechanics.
Excessive bodyweight can place a strain on the muscles and ligaments that help support the spine, especially weight carried in the abdomen. In addition to this, those who are overweight tend to live a more sedentary life, which can lead to tight muscles, muscle imbalances, and weak core musculature. Sitting for long durations can lead to shortening of the psoas and hamstrings and weakening of the core muscles that are responsible for maintaining posture as well as supporting the spine. As a result gluteal muscles begin to atrophy and lengthen, forcing other muscles in the back to compensate.
When a person lifts an object from the floor, tight hips force the individual to compensate by using the muscles of the lower back. The repeated use of the lumbar spine and muscles that support this area of the back can cause excessive wear and tear. At this point the individual may need more than stretching and strengthening exercises. Removing limitations of stability and mobility will not necessarily lead to a change in how a person has trained their body to pick up an object. They may require certain movement patterns to be reprogrammed. More specifically, this would involve retraining the body to hinge at the hips.
For those more interested in preventing and/or addressing lower back issues please consult with any of our qualified fitness staff.
Sources: McGrath, C. (2013, December 19). Working Around Low-back Pain: How to Approach LBP With Clients. Retrieved September 10, 2018, from https://www.acefitness.org/education-and-resources/professional/expert-articles/3667/working-around-low-back-pain-how-to-approach-lbp-with-clients
This year CrossFit Boone, Seven Seals Seals CrossFit,Ashe CrossFit and CrossFit Postal are working together to support the Breast Cancer cause through a new program called Kilograms for Mammograms. This fitness oriented fundraiser will celebrate survivors and help remove the cost barrier for those in need of a mammogram – all proceeds will go to the Wilma Redmond Mammography Fund.
Saturday, October 13, 2018
Main Event: 9 a.m. – 12 p.m. at Paul H. Broyhill Wellness Center
After Party: 6 p.m. – 9 p.m. at Appalachian Mountain Brewery
The inaugural event will also include a silent auction and kid-friendly exercise challenges.
You can donate as an individual, or in support of a participating athlete or team.